1.) Every 90 seconds for 6 rounds 2 Push Press, add load each round
2.) Old Dog
7 rounds
10 Deadlift 155/105lb
7 Deficit Handstand Push-ups
10 cal AirAssault
note: men use 45 25 lb plates, women use 45lb plates. if you use the airdyne add 5 cal.
*3.) Bench Press 5 x 10 @ 60% 1RM, rest as needed
*4.) 5 rounds
10 Hip Extension
10 Back Extension
10 Wall Squats
2.) Old Dog
7 rounds
10 Deadlift 155/105lb
7 Deficit Handstand Push-ups
10 cal AirAssault
note: men use 45 25 lb plates, women use 45lb plates. if you use the airdyne add 5 cal.
*3.) Bench Press 5 x 10 @ 60% 1RM, rest as needed
*4.) 5 rounds
10 Hip Extension
10 Back Extension
10 Wall Squats
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Amanda Zeamer
stuff
upper body/core workout with personal trainer then 14 min amrap of squat cleans and box step ups (boys are doing what I did yesterday, refuse to redo)
13
0
Chris Ness
235 push press 13:21 hspu with ab mat non deficit, Not worth not using an abmat anymore
4
0
Cindy Opichka
18:48
105#, plate+abmat+grey mat, matched bike times with Holly . PP up to 85#. Posterior shoulder work.
12
1
Had Fun spinning w/ you & Holly!
james macco
19:28? rounds 1-4 one abmat. 5-7 one mat and 15#plate
pp @165 and fail at 185.
9
0
Jim Koehler
19:17 zero deficit HSPU
PP up to 215#
14
2
Justin Peterson
11:35
First day back lifting weight overhead. Worked up to 135 push press then went back down.
14
1
Big day for the IR squad
Krystal Lowney
4 rds + 2 HSPU Rx
Lots of fails but I still beat Grant💪🏻
17
2
Lauren Kalil
3 rounds + 5 DHSPU RX... probably should have scared.. lots of no reps lol
Push press up to 100#... EC BP 70#... also did 4 rounds of 500m row, 50 sit-ups and 5 pull ups
12
0
Pauly VanderKelen
13:50 (UB sets of kipping deficit HSPUs!)
Push press - 95 WU, 115 WU, 135 WU, 155 WU, 165, 175, 185, 195, 205, 1@215 failed the second rep. / Bench press - 2x10 @ 185, 3x10 @ 175 / 4 legless rope climbs 1:30 apart / Two-hand horizontal scapula pulls with a green band in each hand - 25 each arm / Two-hand bar hangs @ 1:00 & 1:20
1
0
Sam Scherwinski
14:59 RXish
PP ^ 185#
15
3
Theresa Rosenquist
18:46**
Rx'd DL, scl'd HSPU (Pike on box). DBs PP: 25-30-35×4. 3×{Pull/push/abs/Squat/back/dips
10
0
Tina Schmidt
15:24 Rx
PP up to 145#... totally forgot what my final weight was. 145 is a guess
11
0